Update Nov 2017: Jasmine lost 13 more pounds for a total of 78 pounds gone. “After losing my initial 78 pounds, I became certified as a personal trainer. I recently taught my fitness bootcamp called Thee Confident Curvy Experience!”
Oct 2016: Transformation of the Day: Jasmine lost 65 pounds and has gone from a size 26 to a size 12. This Alpha Kappa Alpha soror didn’t let depression and emotional eating beat her. Check out how she lost the weight.
Over the past 6 months, starting on February 1st, 2016, I’ve lost 65 pounds through hard work, a meal plan and the help of my trainer. I was told by my therapist that I was depressed and it reflected in my eating habits. For example, I had 10 tubs of ice cream in my freezer at one point in time. That led me to make the decision that it was time for a change. Now, I run 5Ks and exercise daily!
What inspired me to keep going even when I wanted to give up is that I realized I’m not trash. Therefore, I refuse to put trash in my body, because you only get one! My eating habits were changed with a meal plan that my trainer gave me. This plan included meals that had no dairy, no salt, no sugar and limited carbs.
Initially, I worked out twice per week with my trainer doing HIIT, weight training and core workouts. Currently, I do HIIT workouts twice weekly with weight training and run daily 3-6 miles per day.
My starting weight was 303 pounds and I wore a size 26. Currently, I weigh 238 pounds and wear a size 12. I am 5’9″. My advice for others who want to lose weight is BE PATIENT. Every day, choose to change something small because progress is a process!
Instagram: @3ohThree
Toni lost 70 pounds
Toni lost 70 pounds. Fitness was a huge part of her journey. She found success with support from a husband and wife training team. Check out what she shared with us about staying motivated.
My name is Toni and I’m 27 years of age. I’ve been dealing with weight problems for years. I tried every method to lose weight, including lots of different diet plans. Finally, I met the best trainer in Atlanta, Georgia, Bobby the Beast of @beastfactoryfitness. He changed every aspect of my body, but the best thing he could have ever changed was my mindset. I’ve made excuses over and over until I decided I couldn’t live an unhealthy lifestyle anymore.
I have lost 70 pounds by changing my lifestyle and nutrition. I’m 5’1″ tall and my starting weight was 208 pounds. Now, I weigh 138 pounds. The transformation took about 6 months. Today, I’m focused on toning and preparing for CrossFit competitions.
Exercise: I train at the Beast Factory in Atlanta with my trainer. We Cross Train, so with this fitness style we use a variety of exercise methods, such as running, weigh lifting, HIIT training, plyometric drills and yoga. Bobby and his wife (@beauty_the_beast1) also customized my meal plan so that it meets my fitness needs.
My motivation for losing the weight was actually seeing my family members and friends who have health problems from choosing bad habits. There were times that I wanted to give up, but at the place where I train we have a gym full of women who deal with the same problems. I knew that if they could fight through it, I could too. It’s all a mental thing. I changed my mentality and my physical change came next.
If I had to give any advice for women struggling with weight loss I would tell them that you only get one body, so take care of it. We all have things that knock us off track, but you have to have tunnel vision and just do it. Put any self doubt out the window and stand for something. Know your worth and treat your body like a billion dollar investment.
Instagram: @tonidntcallnomo
Na-Tiera lost 82 pounds
Transformation of the Day: Na-Tiera lost 82 pounds in 8 months. Tired of being tired and faced with possibility of becoming diabetic, she invested her time and energy into changing her life. She’s learned that this journey is 80% nutrition and 20% exercise. Check out how she did it.
What was your motivation? What inspired you when you wanted to give up?
I was tired of being unhealthy and obese. I wasn’t happy with what I saw in the mirror. I would start exercise programs and quit because I felt as if I could never lose weight. I was tired of being tired, especially walking up flights of stairs and losing my breath easily. I was also at risk for diabetes. I signed up for Instagram and created a fitness journey page (@MrzNatiDivine) where I followed people on their fitness journey. Once I created my Instagram page and saw how passionate people were about losing weight, I became motivated to change my life around and lose weight as well.On December 12, 2015, I decided that I’m tired of being overweight, so I searched for exercise videos on Youtube. I started doing exercises from Youtube in my living room. On December 15, 2015, I decided to sign up for a gym near my home. Ever since then I have been grinding and not looking back. I have lost 82 pounds in 8 months, and I am very proud of myself. Now I post exercises, the food I eat and progress photos on Instagram to inspire others to lose weight and get healthy. I am not where I want to be, but I am far from where I started.
How did you change your eating habits?
I changed my eating habits by not eating after 7 p.m. I cut out fast foods and started cooking more and baking all my meats (chicken, steak, pork chops). I started eating more greens (broccoli, collard greens, kale, spinach, etc.) and started eating brown rice and sweet potatoes. I stopped drinking juice and soda, and instead I drink lots of water. I recently started adding fruits and veggies to my water to make detox water. I cut out sugar, junk food (potato chips, cookies, and candy) and now eat protein snacks. I also eat baked fish (salmon, tuna, tilapia) and shrimp. I didn’t create a meal plan. I just cooked day by day and baked all my foods and vegetables. I also started drinking protein shakes twice a day. If I get hungry after 7 pm, I will snack on fruits or nuts.
What did your workout routines look like?
When I first started, I worked out 6 days a week. Now I have cut that down to 4 days a week. I signed up with a personal trainer at my gym, and we do resistance training, cardio exercises, elliptical, stair master, weight training and HIIT Cardio.
Starting weight/Current weight
My starting weight was 242 pounds and my current weight is 160 pounds. My height is 5’8’’.
What advice do you have for others who want to lose weight?
Just do it! Don’t feel as if you can’t lose weight because you can. It’s a mindset thing, and you must first control your mind and tell yourself that you can do it. When you feel like you want to give up, remember why you started. Take pictures weekly and always look back at those pictures to remind yourself where you came from and to keep going. You are in competition with only yourself and if I can do it you can. Remember, its 80% nutrition and 20% exercise. Never give up!
Instagram: @MrzNatiDivine
Alyssa lost 45 pounds
Transformation of the Day: Alyssa lost 45 pounds. This young lady got a wakeup call when her doctor advised her to lose weight to avoid being put on high blood pressure medication. Since December 2015, she has worked hard and changed her daily habits. Let’s celebrate her success.
What was your motivation?
My motivation was the reality of possibly being put on high blood pressure medicine at a very young age. The doctor told me that it could be avoided if I were to lose weight. My family and friends inspired me and the thought of how far I came kept me motivated to keep going. I didn’t want to go backwards and have to keep starting over.How did you change your eating habits?
I started with small steps. I replaced all my drinks with water. I stopped eating fast foods, fried foods and things high in sugar/sodium. I started eating more fruit and vegetables. I really didn’t follow any certain plan or program. I just basically tried to better my eating habits in general.What did your workout routines look like?
When I started for the first month (Dec.2015), I walked 2 miles, three times a week. For the following 4 months, I invested in a personal trainer at a local boxing gym and I did 1 hour of training twice a week. We focused on cardio, weight training and HIIT (High Intensity Interval Training). Now, I have a gym membership and I pretty much train myself.Starting weight/Current weight
My starting weight was 262 pounds and my current weight is 217 pounds. My height is 5’5″.How long did your transformation take?
I started my journey in December 2015 and my transformation is still a work in progress. I’m glad of how far I’ve come and looking forward to seeing what else I’m capable of. Now, I’m working on losing another 40 pounds, in addition to the 45 lbs I’ve already lost.What advice do you have for others who want to lose weight?
Start today and make small changes. It’s not going to be easy but I promise it’s going to be worth it.Kendra lost 36 pounds
Weight Loss Transformation: Kendra lost 36 pounds. After she saw the great results that her friend got with an online training program, she decided to try the same plan. With nutrition guidance and personalized workouts she’s been able to get the results she’s been looking for. Check out what she shared with us about her journey.
Age: 27
Height: 5’5
Starting weight: 243 lbs
Current Weight: 207 lbs
Representing: St. Louis, MO
How long did it take: 5 monthsWhat was your motivation?
The motivation for me was being and looking healthy. At the beginning of 2015, I weighed 250 lbs. I stepped on a scale at my dad’s house in Texas and was shocked that I had let myself get that heavy. I was used to being between 225 lbs and 230 lbs, but I’d gained an 20 extra lbs. I started trying to eat healthy at that point and exercising. I even got a workout partner, but I couldn’t get under 236 pounds. My dad is insulin resistant, so as I got older I knew it would get harder to get down to a healthy size. I want to live longer and be able to try new things, like boxing, and not be too tired and sluggish to do it. I’m also motivated by wanting to look better than I ever have.What inspired you to start your weight loss journey?
Last year at the end of October, I saw a college friend (Rashonda) on Facebook and she looked amazing. I messaged her and asked her what she was doing and she said eating right and working out. She didn’t even tell me about Fitness on Fire Online Training at first, but I was ready to know more. So, I went online and looked at one of her transformation pictures to get the information about the program she was using. Then, I reached out to Nutritionist Guru on Facebook. Rashonda’s pictures were great inspiration, but I was also very ready for change before I saw them. Now, I tell people who ask me that this process is all about mind set change. Nothing will change until you ready for it to.How did you change your eating habits?
I already started eating better before Fitness on Fire. I’d been trying to stop eating as much processed food. With the program, I stopped eating pork and beef. I still miss steak sometimes, but I think it’s because I can’t have it. I do not miss the pork. I tried to taste a piece of pepperoni recently and it made me sick. I eat whole grain or gluten free pasta sometimes, but I started my journey thinking I couldn’t have it at all. Now, I am used to not having it regularly. The only thing I really miss is peanut butter, because I would use it for everything.I’ve given up some things but I still eat well. I just focus on healthy foods which I’ve learned have the key essentials my body needs to be healthier. I have started eating more vegetables, more fruit and I have more home cooked meals. I never bought tomatoes or many other vegetables in the past, but I do now.
What did your workouts consist of?
I was given a personalized workout regimen by my online fitness coach, King of the Fire. I did HIIT training and resistance training mixed with cardio. I worked out 4-6 days a week and the time frame ranges from 60-90 minutes, depending on my work and family schedule.What advice do you have for others who want to lose weight?
Your Journey is your Journey! Everybody’s walk is different, but you have to commit to your walk. The only person you are competing with is yourself. When you fall, just remember that we all do. Just get back up and try again the next day. It is a journey, so there will be times that you will walk off course or even stop. As long as you make it to the end, you are still winning!Why did the Fitness on Fire Online Training Program work for you vs. other programs you’ve tried before?
It worked in the beginning because they held me accountable and challenged me. It is working now because they challenge me, but I also challenge myself everyday to be better than yesterday… or at least try to be.Instagram: @mzkj0814
Her trainers: www.facebook.com/fitnessonfirenewyork
Valencia lost 22 pounds
Weight Loss Journey: Valencia lost 22 pounds and embraced a love of fitness. She was tired of feeling depressed and tired, so she took action via health eating habits and joining a group fitness program. Now, she is training for her first marathon this summer. She was nice enough to share her story and her meal plan.
Bonus: Valencia was nice enough to share a 14 day sample meal plan that she used with us. (PDF)
Valencia’s 14 Day Meal PlanI began my weight loss journey 6 months ago, on my 26th birthday (September 30, 2015). I can not recall a specific event that motivated/inspired me to begin. I just grew tired of feeling sorry for myself and being depressed. Throughout the last 6 months, my eating has changed drastically. I eat approximately 4 well balanced meals a day with snacks in between. All my meals high in protein. I also drink a gallon of water a day, which helps keep me hydrated, fuel my muscles, control my cravings and much more.
I workout 5-7 days a week (at least 4 of those days with my personal trainer). Fit Interval Training has helped melt the fat off my midsection and greatly increased my endurance. When I’m not in the gym with my trainer, I RUN. I run at least 6 miles a week and I hope to complete a half marathon in July.
When I started my journey, I weighed 206 pounds and today I weigh 184 lbs (5’7″ tall). Yes, I’ve lost 22 lbs, but I try not to get to caught up in the numbers on the scale. It’s not always about what you weigh, it’s about how you feel!
Eating Habits: I drink a gallon of water daily. I also cut out fast food, foods high in sugar, and foods high in sodium. A typical day is…
Breakfast: Egg whites with spinach and slice of toast or oatmeal (Honey) and a protein shake
Mid-Morning Snack: Sharp Cheddar 4-6 count and Cashews (hand full).
Lunch: Grilled chicken breast, steamed vegetables and ½ cup brown rice and small bag of sliced apples
Mid-Afternoon Snack: 6oz protein shake
Dinner: Baked Salmon, 1 cup Steamed vegetables, ½ Sweet PotatoExercise: F.I.T (Fit Interval Training) – This small group training format was created by Rodney Samuel. Developed with his background in Exercise Science and accreditation through the (ACSM) American College of Sports Medicine. Rodney devised a program that ensures optimal results for all fitness levels, and has a modifiable design suiting for beginners and experts alike. It always follows the same format, but generates a variety of workouts, so that no two sessions are exactly alike. Rodney is my personal trainer at Fit Factory Houston in Houston, TX.
My workouts are generally broken down into 4 parts. Core, Power, Aerobic and W.O.D. (Workout of the Day). We preform various HIIT (high intensity interval training) exercises which are my favorite! HIIT, allows you to burn lots of calories without losing muscle. Ever month, my gym also hosts fitness challenges for which we are required to workout at least 4-5 days a week and eat according to a specific meal plan. In addition to F.I.T. I also run 10+ miles a week, as I am preparing for to run my first half marathon in July.
I couldn’t be happier with my decision to begin living a more healthy lifestyle. EXERCISE IS A FORM OF SELF-LOVE ! Do it because you love you! To those who think they have no time for exercise, I would tell you that I don’t necessarily “have” time either. I MAKE time. I make me a priority everyday! Don’t be afraid of change. You may lose something good, but you may gain something better.
Instagram: @fat_fit_shredded
Angie lost 59 pounds
Transformation of the Day: Angie lost 59 pounds. She didn’t want her diabetes to become serious to the point of amputation or where she would have to depend on others to take care of her needs. Success has come in the form of an online fitness and nutrition program that has provided the guidance and accountability she needed to change her lifestyle. Check out her story and video.
Age: 38
Height: 5’9″
Starting weight: 305 lbs
Current Weight: 246 lbs
Representing: Lawrenceville, GAWhat was your motivation?
My motivation was my son and my husband. After going on a routine diabetes check in October 2015 and finding out my sugar levels were 247 and my A1C was 9.5, I knew I had to make a change if I wanted to be around for my family. I knew that if I didn’t stop what I was doing that I would end up becoming an amputee, become very ill or worse… lose my life. My son and my husband also sat me down and talked to me (“real talk”) and told me their concerns about the path I was heading down. It really bothered me to know that I was allowing my poor decisions, as far as my health was concerned, to effect them. I didn’t want to have to rely on them to take care of me because I chose not to take care of my health. I know they would do it with no problem, but it is not fair to them at all.What inspired you to start your weight loss journey?
What inspired me to start the Fitness on Fire program was the transformations I saw on their website after finding out about it from a client’s story that I saw on Black Women Losing Weight. Once I saw the transformations, I was sold! It was that day that I reached out to the NutritionistGuru and started the process to get on the program. It was one of the best decisions I have EVER made and I would have done it sooner if I had it to do all over again!!!!How did you change your eating habits?
With me being diabetic there are certain things that I should stay away from or limit. Those were the things I was craving. Things like: Pasta, potato chips, hamburgers, ramen noodles, candy and various types of desserts. When I started Fitness on Fire, I knew that I had to change my habits, not only to lower my blood sugar, but also to get the results I was looking for. So, I found different ways to still have the things I love, but in healthier versions. For example, instead of regular pasta, I eat zucchini noodles, whole wheat or quinoa pasta. Instead of having candy or sweets, I will have fruit and the 80 calorie Fiber One or Special K snacks.When I started FOF, I stopped eating fast food which I was eating a lot of. I was eating a lot of pasta too, because it was easy to make and the quickest thing to make for lunch or dinner. I also was a late eater. I would be up eating a plate of spaghetti at 10pm at night which I knew wan’t good for me but it gave my body what it wanted instead of what it needed. Now I eat 5-6 meals a day and they are wholesome low-calories meals, but filling. I also started eating more fruits, vegetables and lean meats, like chicken, seafood, ground chicken and turkey. When I have a taste for a burger, I make black-bean burgers which are delicious!
What did your workouts consist of?
I had a personalize regimen that was given to me by my online fitness coach “King of the Fire” who is the online trainer for FOF. I did HIIT Training and resistance training mixed with cardio. Depending on how I’m feeling in the evening, I may do a second workout doing Zumba Incredible.How long did your transformation take?
144 days (4.8 months).Why did the “Fitness on Fire” Online Training Program work for you vs other programs you’ve tried before?
I feel the FOF program is working better than other programs I’ve tried because it holds you accountable. If you fail at this program it’s because you didn’t do what was required. I also was able to buy my own food and get help from a nutritionist to let me know what I needed to eat for success on this program, which I haven’t had with previous programs. NutritionistGuru and Fire really care about your progress and want you to succeed. They are always there when you have questions, or if you are hitting a roadblock and need advice on what to do.What advice do you have for others who want to lose weight?
The advice I would give to someone wanting to lose weight is that first you need to make sure your mind is right. Understand that you are going to be changing the things you put in your body. You’ll also be pushing your body to do things you probably never thought were possible. It is not going to be easy. You get out what you put in and if you really want this you will do what it takes to make it happen. Look at all the reasons for why your doing it and let them be your motivation to keep going. Don’t let it be too late before you decide to make that change because its not a diet, it’s a lifestyle change. Once you get the weight off, you want to be able to maintain that weight and not gain it back. Start making healthy choices today. When you get to where you want to be, always put God first because with him all things are possible.Facebook www.facebook.com/Ladypradege
www.fitnessonfireonlinetraining.com
Erin lost 50 pounds
Transformation of the Day: Erin lost 50 pounds. This dynamic young lady focused on academics instead of playing sports and it paid off with a scholarship. Unfortunately, the lack of physical activity led to weight gain over the years. In college, she made the decision to change her life and get healthy. She’s put in lots of work and now she’s sharing her awesome story with us.
My name is Erin. I’m a 22 year old personal trainer and nutrition coach. When I got to high school, I stopped playing sports to focus on my academics. It worked out! I received a full ride scholarship at the University of North Texas, but my health suffered. I was living a sedentary lifestyle and gained about 60-70 pounds over 3 years. One day, I got on the scale, and at 220 pounds, I knew that I had to change. This was the largest number I ever saw on the scale, but I’m 100% sure I spent some time at a heavier weight too, because I just avoided weighing myself.
My motivation to change stemmed from the fact that I was so unhappy. I no longer liked the person I’d become on the inside or outside. I knew that I wanted a better life for myself, so I began to make it happen. I started by getting my body moving. I would walk with my mom, usually 2 miles. Eventually I started jogging a little bit. The game changer in my workouts was being introduced to High Intensity Interval Training (HIIT). We set up circuits at the local high school track: Agility ladders, pulling the tire, flipping tractor tires, running bleachers, jumping jacks, etc. It was intense, and exactly what I needed!
During my 2nd year in college, I started paying attention to the foods I ate. I ate lots of grilled chicken, tilapia and steamed veggies, but I was still consuming too much processed junk. My 3rd year, I stopped eating meat and reduced my dairy intake. I don’t use the scale very often at all, but after a few months I finally weighed myself. I was down to 159 pounds from 220+. Six months later, I got into weightlifting and put on about 10 pounds of muscle between February and August. This was good for me. I found that a lot of cardio made me sort of soft and flabby, even though I was smaller. I exercised 5-6 days per week while I was working to lose weight. For maintenance, I workout about 4 days per week.
At 5’ 7”, I currently weigh 170 pounds. I feel great, and I’m working towards leaning out and getting stronger. My transformation so far has been over the course of 4 1/2 years. It’s been a gradual, steady process because I like to give myself time to make sustainable LIFESTYLE changes.
My best advice to anyone trying to lose weight is to focus on your overall health and not just the number on the scale. Add some HIIT and weightlifting into your routine. The more muscle you have, the more calories you burn. Drink plenty of water. Make most of your meals at home with WHOLE FOODS. Watch your sodium intake. Reduce the amount of animal products you consume. Save the processed foods for cheat days. Be patient with yourself! It’s a marathon, not a sprint.
After becoming so passionate about health and fitness, I decided to start a blog! If you need some healthy ideas or inspiration, be sure to check it out at lifexerin.com.
Instagram: @lifexerin
30 Day Time Crunch Intervals Challenge
Click Here to Download the CalendarThe Goal for this super, straight forward exercise challenge is to add an Intense Burst of Exercise into your day.
Download the Workout Calendar! – Print it out! – Get Moving!
Ultimately, the number of sets you do of each routine will depend on your level of fitness. If you need more rest between each exercise or between each set, take it. Do these workouts at your own pace. Add these quick circuits with your regular daily workouts, if you already have a regular schedule. They are great for morning workouts. Don’t know a move? We’ve included videos of the moves on our blog.
Workout Links – We’ve posted videos of the moves.
Workout Timers – There are a number of timers available online and as apps for your phone. Some fitness trackers include interval timers as well. You can also buy a timer on Amazon.
- intervaltimer.com – App and website
- Seconds Interval Timer – for iPhone
- tabatatimer.com
- GymBoss Timers
Give it your all and do as many of the moves as your can in the time allotted. Do the best you can and make modifications. One modified pushup on your knees is better than no pushups. It’s also ok to keep a slower pace if you are a beginner and then build up to doing more over the course of the month. Do what works best for you.
What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc., I suggest that you eat well balanced meals. Eat meals that are full of healthy, unprocessed foods. Use our Clean Eating Foods List for some guidance. Also, there are a lot of free, healthy meal plans online. Here are a few sources.
In general, we suggest that you commit to working out 3-6 days a week for at least 45 min for weight loss, in addition to clean eating. That could mean HIIT, cardio, weight training, etc. It’s up to you.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.
Brittany lost 70 pounds
Awesome Transformation: Brittany lost 70 pounds. During her pregnancy in 2013, she gained 45 pounds. After giving birth, she was on a mission to change her lifestyle and lose the weight. She shared with us about how she took action and stayed dedicated.
Starting weight: 205 pounds
Current weight: 135 pounds
Height: 5’4″In 2013, I gave birth to my son. During pregnancy, I gained a total of 45 pounds and weighed 205 pounds. That was the heaviest I have ever been. I was very uncomfortable with myself and my self esteem was very low, because of the weight.
After the doctor gave me the okay to workout, I changed my lifestyle completely. I eliminated all processed foods and began cooking with fresh veggies and eating lean meats. After 6 months, I was back down to my pre-pregnancy weight. Yay!
It didn’t stop there, I was determined to continue my health journey and lose 30 more pounds. I started using Herbalife products and replacing two meals a day with shakes. That was a year ago and it was the best decision of my life! Now, I am at my goal weight and I couldn’t be happier!
My workout routines consist of strength training 5 days a week. I also incorporate cardio 3 days a week. That usually consists of HIIT cardio routines on the treadmill, as well as outdoor cardio (running hills and trails or riding bikes).
In the beginning, I did more cardio than strength training and I lost the weight. However, that wasn’t helping me to tone and build muscle. After having a consultation with a trainer, he informed me that I needed to limit my cardio and increase my strength training. That’s when I started to see more results!
To all my ladies, I can tell you that anything is possible. You just have to be dedicated, motivated and want it more than life!
Instagram: @Fiercelyunique
